VITAMINS:

Vitamins are nutrients which are very important for good health. They are required in small
amounts. Our body cannot synthesize them on its own; therefore, they must be provided by
food. The lack of vitamins in the diet leads to various deficiency diseases. Vitamins are divided
into two groups:

1) Fat soluble vitamins: This group includes vitamins A, D, E and K. They require the
presence of fat in diet for their proper absorption. As they are fat soluble, the excess amounts
of these vitamins present in food are stored in the body along with the fats, especially in the
liver.

2) Water soluble vitamins: These are vitamins of the B-complex group and vitamin C. They
are soluble in water and therefore, the excess amounts of these are excreted through urine.
As they cannot be stored in the body for long, we must include them in adequate amounts in
our daily food.

Vitamin A

We get vitamin A from foods in two forms:

1) Retinol which is also commonly called vitamin A, is the form in which the vitamin is
utilized by the body. It is present mainly in animal foods.

2) Carotene which is the precursor of retinol or vitamin A, is present in plant foods. In the
body this gets converted to retinol or vitamin A and is then used.

Sources:
Foods which are a good source of retinol or vitamin A are milk, curd and eggs; liver and fish
liver oils are very rich sources of vitamin A. Carotene is present in green leafy vegetables like
radish leaves, spinach etc. It is also obtained from red and yellow vegetables like carrots,
tomatoes, pumpkin and fruits like papayas and mangoes. Some carotene is also present in
milk, eggs and butter along with retinol.

Functions:
Vitamin A is very important for our eyes. You must have noticed that we can see even when
the light is dim, e.g., in a slightly darkened room. This is made possible by the presence of
vitamin A. Vitamin A also keeps the eyes healthy, moist, clear and protected from infections.
Vitamin A is important for the healthy development of the skin and of the mucous lining of the
gastro-intestinal tract and genitor-urinary tract. It is also necessary for normal growth and
development of the body. Deficiency of vitamin A can affect eyesight and skin.

Vitamin D

We get vitamin D mostly from a precursor (7-dehydro cholesterol) which is present under our
skin. When the sun’s rays fall on the skin, this precursor gets converted to vitamin D. We also
obtain it in small amounts from some foods.

Sources:
We mainly depend on action of sunlight on the precursor under our skin to meet our needs of
vitamin D. We also get the vitamin from foods like liver, fish, egg yolk, milk and butter. Fish
liver oils are a very good source of the vitamin.

Functions:
Vitamin D is important for the proper absorption of calcium in our body and its deposit in the
bones and teeth. It helps in the formation of strong bones and healthy teeth. Deficiency of
vitamin D can affect the growth and strength of bones and teeth.
Vitamin E

This is also a fat soluble vitamin. It is important in the healthy functioning of the reproductive
system in the body. Vitamin E protects the heart, improves the immune system, protects
against cataracts. A deficiency of this vitamin, therefore, can lead to problems related to the
reproductive organs.
However, it is very rare that a deficiency of this vitamin is seen because it is present in many
foods that we commonly eat. Also, it is required by the body in small amounts and so the need
can be easily met. Whole grain cereal, soybean, peanuts, coconut, etc are good sources of
vitamin E.

Vitamin K

This helps to bring about clotting of blood and thus stops the loss of blood from our body
whenever there is an injury or cut.

A little amount of vitamin K is synthesized in our body by some micro-organisms present in

our intestines.The food sources are green leafy vegetable like spinach, radish leaves etc.
When there is deficiency of vitamin K, the body loses a lot of blood due to a cut or injury.

Vitamins of the B-complex group

These are a group of vitamins which are present in some types of food. As they are soluble in
water, they are easily lost by throwing the water in which food has been soaked or cooked.
There are a number of vitamins in this group and the most important ones are:

o Vitamin B1 or Thiamine
o Vitamin B2 or Riboflavin
o Vitamin B3 or Niacin
o Folic Acid
o Vitamin B12

Sources:
Whole cereals and pulses and nuts are good sources of Thiamine and Niacin; sprouted pulses
are also rich in these vitamins. Animal foods like eggs, liver, brain and kidney are very good
sources or B-complex vitamins. Milk and its products are especially important for Riboflavin.
Green leafy vegetables are a good source of Riboflavin and Folic acid.

Functions:
The B-complex vitamins are essential for normal growth and development. They are important
for the healthy functioning of vital organs, like the heart, nerves and brain and also for healthy
skin, eyes and gastro-intestinal tract. Vitamins B12 and folic acid are important in the normal
formation of the red blood cells in our body.

Vitamin C
It is also known as ascorbic acid. It is easily destroyed on exposure to heat and light. We
mainly get it from fruits and vegetables.

Sources:
Vitamin C is often called the fresh food vitamin. This is so because it is very easily destroyed
on cooking. Citrus fruits like oranges, sweet lime and lemons are a very good source of
vitamin C. Sprouted grams, guava and pineapple are also rich in vitamin C. other good
sources are vegetables like cabbage, green chilies, tomato and green leafy vegetables.

Functions:
Vitamin C is important in the body for the healthy development of our teeth, gums and skin. It
also gives us the ability to protect ourselves against infections.
Iron is more readily absorbed when vitamin C is present.
MINERALS:

Food has certain other essential constituents called minerals. They are important for growth
and development and various regulatory functions of the body. Like vitamins, the minerals are
also needed in small amounts. There are a number of minerals required by the body.

Calcium
Compared to other minerals, calcium is present in a large quantity in our body. It is present in
almost every cell of the body. But the maximum amount is in the bones and teeth along with
the mineral phosphorus.
Calcium is found in many foods. Getting enough of this nutrient is important because the
human body cannot make it. Even after you are fully grown, adequate calcium intake is
important because the body loses calcium every day through the skin, nails, hair, and sweat,
as well as through urine and feces. This lost calcium must be replaced daily through the diet.
Otherwise, the body takes calcium out of the bones to perform other functions, which makes
the bones weaker and more likely to break over time.
Sources:
Calcium can be obtained in our diet from milk and milk products, except butter. Green leafy
vegetables such as spinach are also rich sources of calcium. Animal foods such as meat, fish
and eggs also provide some amount of calcium to us. Cereals are good source of calcium.
Functions:
The major role of calcium is to build our bones and teeth and keep them healthy. This function
is performed in combination with phosphorus in the presence of vitamin D. Besides this,
calcium also helps to regulate various body processes, for example, clotting of blood. Calcium
is needed for our heart, muscles, and nerves to function properly. Inadequate calcium
significantly contributes to the development of osteoporosis.

Iron
Another important mineral for the body is Iron. It is required in very small amounts by the
body and is therefore also called a trace element.
Sources:
Whole grain cereals contribute a major share of iron to our diet. Other sources are green leafy
vegetables, egg yolk, liver and meat.
Functions:
Iron plays a major role in the synthesis of hemoglobin which is the red colored pigment
present in our red blood cells. It is this hemoglobin which carries oxygen from the lungs to the
tissues and carbon-dioxide back from the tissues to the lungs. Iron-deficient people tire easily
because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps
muscle cells store oxygen. Without enough iron, ATP (the fuel the body runs on) cannot be
properly synthesized. As a result, some iron-deficient people become fatigued even when their
hemoglobin levels are normal.
Iodine
Another trace element whose deficiency is commonly found is Iodine. Iodine is an important
constituent of the thyroid hormones which are necessary for maintaining normal metabolism
in all cells of the body.
Iodine is present in the soil from where it is taken up by the plants. So if the soil is rich in
iodine, the crops grown on it are a good source of iodine in the diet. In hilly areas where the
soil is easily washed off by rains and melting snow, the deficiency of iodine is more commonly
seen. Iodized salt and sea foods are very rich in iodine.
Sodium
Sodium is an essential mineral which along with potassium helps to regulate the body’s fluid
balance. Unlike other minerals, sodium (or sodium chloride, alias salt) has a recognizable and
popular taste, and is widely added to snack foods and other processed foods.
The body uses sodium, potassium and other electrolytes to maintain a healthy fluid balance,
and avoid dehydration. Thus sodium intake is linked to water retention and associated swelling
(edema). Excess intake of salt is one of the commonest reasons why people develop fluid
retention. Excess sodium intake is linked with high blood pressure and heart disease also.

Water

Water is the most abundantly found nutrient in our body. It constitutes about
two third of our total body weight. It is present in every cell of the body and its basic functions
are that of giving structure to the cell and participation in metabolic activities.

Water is important to maintain our body temperature. It also acts as a medium in which the
body substances can dissolve and thus be transported and used in the body. It is also the
main component of urine formed in the body, thus helping in the excretion of waste material
from the body. As the water surrounds the internal body tissues, it protects them from
external shocks and injuries. We should take plenty of water as such or in the form of juices,
milk and beverages like tea, etc.
Proteins

Protein is the chief component of all body tissues. We obtain proteins mainly from animal
foods like milk products, meat, fish and egg. Pulses and nuts are also good sources of protein.

When you eat foods that contain protein, the digestive juices in your stomach and intestine go
to work. They break down the protein in food into basic units, called amino acids. The amino
acids then can be reused to make the proteins your body needs to maintain muscles, bones,
blood, and body organs.

Proteins are sometimes described as long necklaces with differently shaped beads. Each bead
is a small amino acid. These amino acids can join together to make thousands of different
proteins. Scientists have found many different amino acids in protein, but 22 of them are very
important to human health.

Of those 22 amino acids, your body can make 13 of them. Your body can’t make the
other nine amino acids, but you can get them by eating protein-rich foods. They are called
essential amino acids because it’s essential that you get them from the foods you eat.

Functions of Proteins:
 For growth and maintenance: Proteins are required for growth and maintenance of the
body tissues. More proteins are required by the body during periods of growth for they are
needed to build up new tissues. Therefore, children need more proteins to grow normally.
Pregnant mothers need more proteins for the growth of the fetus. Also, lactating mothers
need extra proteins to help them in the secretion of milk.
Regulation of body processes: Many body processes are controlled by the presence of
proteins in the body. For this, proteins present in the form of enzymes and hormones help
to regulate a number of important body processes. Proteins also give resistance to the
body to protect itself against infections.
Proteins as a source of energy: One gram of protein provides four kilocalories. But
protein foods are expensive sources of energy. It is preferable to use proteins for growth
and development only, by providing enough carbohydrates and fats in the diet so that
proteins are spared.

Sources:
Animal protein sources: These include milk, egg, meat, fish and milk products like cheese,
curd etc. Protein from animal sources is called complete, because it contains all nine of the
essential amino acids.

Vegetable protein sources: Pulses like whole and split, soybeans, nuts and oil seeds like
peanuts, almonds and cashew nuts etc., are rich sources of vegetable protein. Cereals like
wheat and rice also provide some amount of protein. The proteins of these foodstuffs are
incomplete because it lacks one or more of the essential amino acids. If any one of these
foods is the only source of protein in the diet the protein is not completely used. However, a
combination of these foods or their combination with any animal protein food improves their
protein quality and they are used better. It is nutritionally better to use a mixture of cereals
and pulses at a meal rather than using cereals or pulses alone. Similarly addition of even a
small amount of milk, curd or other animal protein like meat, fish etc, improves utilization of
plant proteins.
Fats

Fats are the concentrated sources of energy in our diet. They take longer time to be digested
in the body. Although a reduced-fat diet is highly advocated, the body still does need some
fat. They form an important part of our daily food. Though we mainly consume fats in the form
of butter, oils etc. Some amount of fat is also present in foods like milk, nuts and meat.

Fats are composed of building blocks called fatty acids. There are three major categories:
saturated, polyunsaturated and monounsaturated.

Saturated fatty acids are found primarily in animal products, including dairy items, such
as whole milk, cream, and cheese, and fatty meats like beef, veal, lamb, pork, and ham.
The liver uses saturated fats to manufacture cholesterol therefore excessive dietary
intake of saturated fats can significantly raise the blood cholesterol level.
Polyunsaturated fatty acids are found in greatest abundance in corn, soybean,
safflower, and sunflower oils. Certain fish oils are also high in polyunsaturated fats. Unlike
the saturated fats, polyunsaturated fats may actually lower your total blood cholesterol
level.
Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive,
peanut, and canola.
Functions of Fats:

o Fats are the richest source of energy. One gram of fat gives 9 kilo calorie that is more
than double the amount obtained from equal amounts of carbohydrates and proteins.
o Some fat soluble vitamins like A, D, E and K need fat for their proper absorption and
utilization in the body. The body can suffer from deficiency of these vitamins, if enough
fats are not present in the diet.
o The layer of fat under the skin helps in maintaining body temperature.
o Fats act as a cushion to important organs in the body and protect them from shocks and
external injuries.

Sources:
Fats are obtained from vegetable as well as animal sources. Fats and its compounds are
known as lipids.
Vegetable sources: Vegetable cooking oils are extracted from oil seeds and nuts such as
groundnut, mustard, sesame, soybean, cotton seed and coconut.
Animal sources: Milk, egg yolk and fats like butter, cream, fish liver oils are some of the fats
of animal origin.
Effects on the body:
Deficiency of Fat: Fats affect the body when either they are deficient or in excess. Lack of
fats in the diet basically causes lack of energy. This leads to underweight, tiredness and
reduced working efficiency. The body can suffer from deficiency of vitamins like A, D, E and K
if enough fat is not present in the diet.

Excess of Fat: Excess of fat in our diet leads to obesity (overweight). This in turn can be
one of the causes for other diseases like Heart attack, diabetes, high blood pressure, etc.
Carbohydrates

Most foods that we eat contain some amount of carbohydrates. Carbohydrate is the nutrient
that we consume daily in the maximum amount. These, therefore, make up the bulk of our
diet. Carbohydrates are either naturally present as in rice, wheat, fruits, potato, honey, etc.,
or added to food in the form of sugar such as ice-cream, cold drinks, tea, coffee and so on.
There are some carbohydrates which are complex like starches which the body has to digest in
order to use them. There are others which are simpler in nature like glucose, which can be
used by the body directly. Sugar which is so commonly used is also an easily digestible
carbohydrate.

Functions of Carbohydrates:
 Energy giving action: Carbohydrates are the cheapest source of energy. Each gram
of carbohydrate gives four kilo calories of energy to the body. Although fats and
proteins also provide energy, the intake of carbohydrates is much greater and so it is
the most important source of energy to us.
 Protein-sparing action: Proteins are required by the body mainly for growth and
development purposes. At the same time, they can also provide energy to the body
when there is a short supply of carbohydrates and fats. However, if proteins are used
exclusively to give energy it is a waste, because they are mainly derived from
expensive foods. It is, therefore, important that we should have sufficient amount of
carbohydrates and fats in our diets. This will spare the proteins for their main task of
growth and development which carbohydrates and fats cannot perform
 Fat utilizing action: Carbohydrates when present in adequate amounts in the diet
help in the proper utilization of fats in the body.
 Digestive action: These are some forms of carbohydrates called fiber or roughage
which are not digested by the body and therefore do not provide any energy. These
are however, important to us. They give bulk to the diet and so help in normal
movement of the food in the gastro-intestinal tract. This helps to prevent constipation.
These are present in coarse grains, green leafy vegetables, etc.
Sources:

Sugar and honey are pure carbohydrates. Cereals, pulses, roots and tubers like potatoes,
sweet potatoes, beet root, yam, etc., are very rich sources of carbohydrates. Fruits especially
bananas, mangoes, pineapples and grapes are also a good source of carbohydrates.
Effects of deficiency/excess on the body:
The effects of carbohydrates on the human body can be related their deficiency or excess in
diet. Lack of carbohydrates in the diet basically causes lack of energy. This leads to
underweight, tiredness and poor working efficiency.

If our diet has excess carbohydrates, it is converted into fat and stored in our body. Therefore,
and increased intake of carbohydrates leads to overweight. This in turn can be one of the
causes for other diseases like heart attack, diabetes, high blood pressure, etc.